10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
Banded Hamstring Stretch
Pec Stretch on Post
On the Assault Bike:
4 mins Max Calories
Rest 1 min
3 mins Max Calories
Rest 1 min
2 mins Max Calories
Rest 1 min
1 min Max Calories
Rest 1 min
Then climb back up: 2-3-4